Long Covid: Dr Chris gives advice on supplements to fight fatigue

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Dr Chris D’Adamo – the director of the Centre for Integrative Medicine at the University of Maryland School of Medicine, America – recommends the following supplements to be used in moderation to keep you in tip-top shape. “Vitamin C may help prevent viral, bacterial and other infections,” said Dr D’Adamo. The nutrient is said to shorten the duration of colds (for when you catch one), and acts as a “natural anti-histamine and anti-inflammatory”.

NHS guidelines recommend 40mg of vitamin C daily for adults, as the nutrient – otherwise known as ascorbic acid – can not be stored in the body.

Vitamin C helps to protect cells and is crucial for maintaining healthy skin, blood vessels, bones and cartilage; the nutrient can also help with wound healing.

Foods sources of vitamin C include:

• Citrus fruits, such as oranges
• Peppers
• Strawberries
• Blackcurrants
• Broccoli
• Brussels sprouts
• Potatoes.

Taking more than 1,00mcg of vitamin C can cause: stomach pain, diarrhoea, and flatulence.

If you notice any of these unpleasant side effects, you are probably taking too many vitamin C supplements.

Cease supplementation and the symptoms should subside; if returning to vitamin C supplementation, do so responsibly and within the 40mg daily limit.

Dr D’Adamo added that another supplement worth taking to boost immunity is vitamin D.

“Vitamin D is one of the most important immune system-strengthening nutrients that can reduce the risk of colds and flu,” said Dr D’Adamo.

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Daily vitamin D supplementation during autumn and winter is recommended by the NHS too.

“During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D,” the NHS stated.

“But since it’s difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10mcg of vitamin D during the autumn and winter.”

Vitamin D helps to regulate the amount of calcium and phosphate in the body, which is needed to keep bones, teeth and muscles healthy.

Food sources of vitamin D include:

• Oily fish, such as salmon, sardines, herring and mackerel
• Red meat
• Liver
• Egg yolks.

As for vitamin D daily supplementation, there is a limit of 100mcg per day.

This is because too much vitamin D “could be harmful”, leading to hypercalcaemia.

Hypercalcaemia can weaken the bones and damage the kidneys and heart – so always supplement safely.

Dr D’Adamo also recommends supplementation with vitamin A “on a short-term basis” when fighting a respiratory infection.

Vitamin A, also known as retinol – as pointed out by the NHS – does indeed help the immune system work properly.

Moreover, it also keeps the lining of the nose healthy and helps your vision in dim light.

Food sources of vitamin A include:

• Cheese
• Eggs
• Oily fish
• Fortified low-fat spreads
• Milk and yoghurt.

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